(701) 645-5706 info@icehousefit.com
Sleep Like an Ultimate Human

Sleep Like an Ultimate Human

Today in our Ultimate Human Series we are talking all about sleep. We are not going to deep dive into the nitty gritty about sleep, more of a 20 thousand foot view of why sleep is so important, and how to get more of it.

Is This Your Nighttime Routine?

You are a go-getter or you’re trying to be. You wake up, have a rock solid morning routine but sometimes the day gets the best of you.  By the time you get home you wish it was bedtime, but there’s still homework to do and dinner to make. You make healthy food and spend time with your family.  Truth is you’re exhausted and you’re doing your best. You’re running around crazy, finally put the kids to bed, put on your favorite detective series and zone out in front of the TV. You then realized you’ve done it again and it’s midnight and you’ve not even started getting ready for bed. You brush your teeth while you put the detective show on in the bedroom, throw the laundry that was on the bed, on the floor. After your teeth are brushed you climb into bed, TV on, scroll through all the trash on FB. Look over to your partner and share some “can you believe that” news and by now it’s 1 AM and you’re still awake. Sound familiar?

7-9 Hours Minimum

If you don’t take sleep seriously how do you expect to do it? Studies show that getting less than 5 hours of sleep for around 5 nights can lead to being pre diabetic. Your body stops doing it’s job because you haven’t let it sleep. There are a host of other things that sleep effects, diet, mood and your muscles ability to recover from the butt kicking you went through at the Noon class that day. You need a nighttime routine.

The Bedroom

First things first, if your bedroom looks like a college dorm it’s time to fix up that space! You have to have a bedroom you actually like to be in. Get some art, buy a headboard, put the laundry away and make it a place you want to go to at night. And take the TV off the wall and sell it. Yes you heard me, get it out of your room! The bedroom is for two things and two things only, sleep and sex. That’s it, from this point forward that’s all you are using that space for. Make it a place you want to go to, for both of those things!

Nighttime Routine

We hear so much about a morning routine but what about a nighttime routine? If yours looks like the scenario above is it any wonder you can’t sleep at night? You have to give the end of the day as much attention as you do the beginning of the day. The number one thing you can do to set yourself up for a good night of sleep, shut off the screens an hour before bed. Yes I hear you saying you can’t, that’s like telling me you can lose weight eating pizza every day. Countless studies talk about the effects of blue light on your sleep. Shut The Screen Off, good talk. In the video below, I share my nighttime routine and how to set one up for you, that will work for you.

Now go fix up your bedroom, pour yourself a hot cup of tea and read a book. It’s time to start your nighttime routine.

Sleep Like an Ultimate Human

Movement Basics for Becoming the Ultimate Human

We hear a lot about what it takes to be an athlete, but what about a solid, should we say ultimate, human. Today we dive into the movement basics that you need to be on the road to becoming the ultimate human.  We define ultimate human as someone who can live well into their 90’s.  If you haven’t read the first article in the series “Do These 7 Things First” check it out and come back to this one.

Crawl, Stand, Walk, then Run

As any toddler will tell you, you have to crawl before you can stand, stand before you can walk, and walk before you can run.  That’s true for being an ultimate human as well.  The first step is being able to crawl. If there were a fire in your home, could you crawl under the smoke to get out.  Second on the list is can you stand, and not just to flex in the mirror?  Can you stand on one foot for :30 seconds? Go ahead, give it a try, I’ll wait.  If that was easy, close your eyes.  Same rules apply to touching the floor, can you do it?  Can you do it standing on one leg? You pick things up all day long it’s an important skill to have.

Squat and Stand Up

To keep yourself from assisted living you need to be able to squat, at minimum to 90 degrees.  Don’t think it’s that important, can you get to the toilet, yeah it’s that important.  Lose the ability to perform a basic squat and you’re going to need someone to help you with daily living. Along those same lines, can you get up off the floor?  What if you fall, can you get yourself back up?  If you’re reading this and think this is WAY too basic, can you get off the floor with no hands? These are important skills that involve balance, flexibility and coordination.

Lift Your Arms and Step All The Way Up

The last two on the list of basic human abilities are to lift your arms, fully above your head, without pain and be able to step on a 20” box.  The majority of kitchens are designed with upper cabinets or shelves, if you can’t lift your arms up, getting that jar from the middle shelf is going to become really challenging.  The more pain you’re in the less likely you are to do that motion and the less flexible you become over time.  The 20” box step is the average height of 2 stair steps.  If you can do 2 you can do one, this insures you’re not having to hit up your realtor and only look at ranch style homes.  It also makes navigating the world much easier.

To recap the basics, Stand, Crawl, Walk, Squat, Touch the Floor, Get Up Off the Floor, Reach Up Overhead and Step to a 20” Box.  If any of these things cause you pain, that’s where your journey starts.  Fixing the issue so you can do these things and many more pain free. This will set you up with a great foundation.

Control What?

Control What?

If you’re like me I’m sure you’ve heard “control what you can control” a thousand times and rolled your eyes a bit and moved on. “What does that even mean when everything around me is out of my control,” is usually my next thought. My partner, Ashley, and I had this exact conversation today, which prompted this blog post. The stress level hit the roof, but not for reasons you might be thinking.

Flash Back 3 Months

A little back story, in January Ashely  became a full time artist. She left the safety of an everyday paycheck and chased her dream of working for herself. It was a few months after that it was becoming clear that I would be the sole owner of Icehouse. We were so excited, and then this crazy world wide thing happened, you might have heard of it, COVID-19. It was 2 days after I signed the paperwork to be the sole owner, that we shut the doors for an unknown amount of time. At this time, Ashely was making most of her money from in person workshops, things got really real.

The Social Distancing

We took a moment to celebrate and a day to panic.We sat down and made a plan of how can we stay as safe as possible. What are the things, that we as a family, are okay with and not okay with. After that day of panic and planning, I took a morning in my office at home with a cup of coffee and started writing. My perspective shifted. We have a plan that feels good, we have an opportunity to focus on careers we love doing, and we can still create and help people.

Feel All the Feelings

Ashley painted three really awesome paintings during this time and that lead to several painting orders. This should be a really exciting time, but it wasn’t.  With all the negative, and feelings of grief and fear, it can be really challenging to allow yourself to feel joy. As we talked more about this, we made the decision that we could feel happy. We can “control what we can control.” These are things like making paintings, busting our ass to create an Icehouse experience, innovating new ways to do business in a virtual world, working out and eating right, and the way we communicate with each other. We can shelter in place and still create, still be of service (one of our personal core values) and still allow ourselves to feel all of the feelings, which include joy and excitement.

If you are struggling with the feeling of being out of control, I challenge you to write down the things, in your world, that you can control. What are some ways you are feeling grateful? How can you continue to do the things you love? If you need help with this please reach out, these are the types of things my staff and I love to do. We love to help.

Coach Mo’s Year In Review

Coach Mo’s Year In Review

I love taking time to look back and see how I can really crush going forward.  If you are looking to up your game, take a moment to do a year in review of your own.  You’ll really start to notice wins and trends that can make your next year even better.  This is a very high level of my review, I like to take a half a day and dig deep into how things are going.  This can help me see this years wins and find some blind spots I didn’t know were there.  After this process, I sit down and sets some unreasonable goals for the next year up to five years out.

How I Like to Do a Full Year in Review

I take a look at 5 major areas of my life and Family, Relationships, Financial, Health and Career.  The one question I make sure I answer in each area “where are some gaps in what I’m saying I want in this area, and how I’m actually living.”  This is usually a great place to really move the needle for me and includes a lot of writing.  Below I’m giving you a snap shot of my day of writing.

Taking a Look Back

This year has been beautiful and full of self discovery and also very challenging at times.  The year started off with one of the happiest moments of my life and that was getting engaged to Ashely in January.  The year progressed into some serious inner work and graduating from The Strong Coach program.  That lead to a really great change of perspective and aligning my coaching with who I really am.  Through some counseling sessions I learned what an empath is and that I am one.  That was like turning a light switch on in a dark room, this would be a whole blog on its own.

The Strong Coach and Energy Work

Graduating from the Strong Coach really helped me follow my intuition.  I’ve always loved exploring the connection between the mind and body, Strong Coach gave me permission to really dive into that.  I have been exploring energy work and how that affects my movement and workouts.  For the energy work, I found four people to help with this.  Energy is something that is fascinating to me and so I dove into craniosacral, healing touch, reflexology and massage therapy’s.  I know there are a ton of mental benefits from all four of these, and for me, there have been crazy physical healings as well.  I can hit the gym 5 days a week, my knees don’t hurt for the first time in about 10 years and I’m sleeping better than I have in years.

Thank You

As for the gym, I have fallen in love with CrossFit again.  I have trained 3-4 days all year but there was a time when it was a struggle.  I have had more fun the last 4 months hopping into classes and getting to be silly with all of you.  I’m really excited to be doing what I love and have the opportunity to explore human development in the ways I have.  I love the work we do at Icehouse and this year has given me such a chance to really explore why I love coaching so much.  I really thank all of you for being a part of our Icehouse family both members and those of you who haven’t been ready to commit yet.  Thank you for following along.

4 Steps to Help You Crush 2020

4 Steps to Help You Crush 2020

Welcome to December everyone!  I know December can be a challenging month for some of us and for others it’s the most exciting time of the year.  I wanted to write and share some things that have helped me embrace December and really set myself up for an amazing next year.

As you all know by now I geek out over goals and language and I believe they are two of the most important things to help us move our needle in life.  For me December is a month to take an in-depth look at 2019 and start dreaming of the life I want to put together in 2020.  Here’s how I do just that.

Step One

Take stock of 2019.  This is a time to be honest and gracious with yourself.  What I start by listing what actually happened this year that is significant enough to stick in my brain.  Once I have that list I cross off the good and the bad that were outside of my control.  Once I have a solid list of the things that happened this year that were in my control I learn from them.  I ask myself, how did this affect this year or will it affect the next year.  I journal about those, here’s the hard part, without judgement.  No judging myself, simply write how I feel those decisions affected 2019.

Step Two

I take about 2 hours and I write my perfect day.  If I could live the rest of my days just like this I would be happy.  If you want to try this both Mike Bledsoe and Jessie Elder have great step by step perfect day podcasts I would check out.  This is so important to get clear on what you want your life to look like.  The first time I did this it took about two weeks, now that I’m getting better it takes about 2 hours.  Focus on all the things you DO want in your life.

Step Three

I ask myself when I reflect on 2020 what do I want to see?  If I have a full day to myself I’m going to ask what do I want to see when I reflect on 2025?  Paint the picture in your mind, if it’s not there it won’t come true.  Allow yourself to be as unreasonable AF!  Dream big, write the things that you’ve never allowed yourself to say out loud.  Keys here you can’t use the words, should, could, maybe, or wish.  These have to be solid statements.

Step Four

Last but not least I add a date to these scary things and a because.  For Example: By 2025 I want to donate $5K to charity because I believe in making life less difficult for one another.  Boom there it is a big scary goal.  I’ll put this somewhere I can see it, review it weekly and make steps to achieving this goal.  Be unreasonable and set yourself up to be your best you!